Top 10 superfoods in the world: Blueberries and their health benefits

  Antioxidant and anti-aging functions

Reactive oxygen species, when excessively produced within the body, can promote adult diseases, cancer, and cellular aging. To inhibit the production of reactive oxygen species, consuming antioxidant substances is helpful. Blueberries are rich in various antioxidants such as polyphenols and chlorogenic acid, and especially have a very high content of anthocyanins. The anthocyanin content in 100g of blueberries is about 100 to 200mg, which provides an antioxidant effect approximately five times higher than strawberries, and are known to have very high antioxidant effects among various vegetables and fruits.

  Continuous intake improves vision.

The anthocyanins contained in blueberries can promote the re-synthesis activity of rhodopsin, which exists in the retina, thereby helping to improve vision. Rhodopsin is a protein that plays an important role in recognizing objects by receiving light stimuli and transmitting them to the brain. As people age, rhodopsin gradually breaks down, leading to a decline in vision. According to one study, consuming about 20 to 30 blueberries daily for more than three months has been reported to have a positive effect on improving vision. Therefore, consistent and moderate consumption of blueberries may be helpful for vision improvement.

  Rich in dietary fiber

Blueberries are fruits that are consumed with both the skin and flesh, and they contain a high amount of dietary fiber. Dietary fiber reduces the contact time between carcinogens and the colon, thereby preventing colon cancer. It also plays a role in preventing constipation by increasing beneficial gut bacteria and stool volume. Additionally, it enhances satiety after meals, helping to reduce energy intake and lowering the risk of obesity. It is also effective in decreasing serum cholesterol by increasing the excretion of bile acids and cholesterol. Raw blueberries contain 7 grams of dietary fiber, while frozen blueberries contain 2.7 grams. Generally, the main nutrients of fresh and frozen blueberries are similar, but fresh blueberries have about three times more dietary fiber than frozen ones. Therefore, if you are looking to benefit from dietary fiber, it is better to choose fresh blueberries.

   Storage and Preservation Methods

Blueberries are prone to spoilage due to their high moisture content and thin skin. Therefore, it is recommended to wash them before consumption, remove excess moisture, wrap them with paper towels, and store them in an airtight container. When refrigerated, it is best to consume them within a week. The typical refrigerator storage temperature is 0-5°C, and freezing allows for long-term storage. Frozen blueberries can be added to yogurt or blended into jam.

  Foods that are good to eat together

Blueberries are even better when consumed with dairy products. Dairy is rich in nutrients such as protein, fat, calcium, and vitamin D, which are lacking in blueberries, creating a complementary relationship.

Source: Gangdong Kyunghee University Hospital